OTFInsider.com Today's Orange Theory Workout Intel – Thursday 10/10/24 2G
Treadmill / Rower Block - 23.5 minutes
Buy-in: 800m row
Part 1:
0.8 mile Run @ 8%
0.2 miles decrease incline by 2%
Walking Recovery until ready for part 2
Part 2:
0.2 miles Run @ 8% + 4 each x BW reverse lunge to single leg hop
0.2 miles Run @ 6% + 4 each x BW reverse lunge to single leg hop
0.2 miles Run @ 4% + 4 each x BW reverse lunge to single leg hop
0.2 miles Run @ 2% + 4 each x BW reverse lunge to single leg hop
Bonus: tread or row until finisher: 30 sec All Out tread OR row
Weight Floor
Block 1 - 8 minutes circuit strong
8 x low row
8 x dead lift
8 x close grip chest press
8 total x alt full step up
Block 2 - 9.5 minutes circuit stable
8 each x bird dog low row
8 each x single arm single leg dead lift
8 total x alt bicycle press
8 total x alt full step up to knee raise
Block 3 - 3 minutes
Member’s choice:
Circuit - anti-rotation:
8 each x high plank lateral reach
8 total x low plank alt punch
OR
Circuit - rotation:
8 each x high plank to side plank
8 total x sit-up with alt rotation
Repeat until finisher:
30 sec of low plank alt punch OR
30 sec of sit-up with alt rotation
